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Monday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

2 sets:
:20 of work/:10 of rest:
Left-leg single-leg toe touches
Right-leg single-leg toe touches
push-ups
Ring rows
Strict knee raises

1 set:
3-5 mixed grip, narrow grip strict pull-ups/side

Warm-up
Warm-up
DEADLIFT REVIEW
1 set:
10 deadlifts (empty bar)
10 deadlifts (light load)
– All reps are coach-led.

2 sets:
8 unbroken deadlifts
– Build to workout weight or 10-20 lbs above.

ROPE CLIMB REVIEW
On a 5:00 clock:
3-5 total rope climb variations.

Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
2 rope climbs
10 deadlifts (125/185 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.

INTERMEDIATE
AMRAP 12:
1 rope climb
10 deadlifts (125/185 lb)
2 rope climbs
10 deadlifts
3 rope climbs
10 deadlifts
– Continue adding 1 rep to the rope climb until time expires.

BEGINNER
AMRAP 12:
2 rope pull-to-stands
10 deadlifts (75/115 lb)
4 rope pull-to-stands
10 deadlifts
6 rope pull-to-stands
10 deadlifts
– Continue adding 2 reps to the rope pull-to-stands until time expires.

INTENDED STIMULUS
Complete the round of 8 rope climbs.
Unbroken deadlifts in the first 2 rounds.
Fast rounds early on, and then longer rest between rope climbs later in the workout.
Higher skill gymnastics to start a week that has three simpler workouts sandwiched in the middle days.

Weightlifting
Deadlift (E2MOM 5×2 Build to a Heavy 2-rep)

Cool Down
Accumulate:
1:00 banded shoulder stretch/arm
1:00 foam rolling lower back

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